Trimarni Coaching and Nutrition

  With this year being unpredictable and different, we have approached our training as a way to try different things and to explore different events. Cancelled races meant new opportunities. Earlier this summer, Karel was itching for a physical challenge. He wanted some type of event where he would be challenged physically and mentally. After 14 years together, I've learned that anytime Karel says to me "Marni, I have an idea...." I know it's something epic or exciting. Or, it's a new bike 😄 When Karel mentioned the Florida Xtreme Coast to Coast triathlon in mid November, I immediately told Karel that I wanted to do the event with him. We registered and committed to the 3-day event. He also mentioned applying for Ultraman Florida but I told Karel that I would gladly support him during that extreme ultra endurance event (and not be a participant).  After completing 16 Ironman distance triathlons (and qualifying for the Ironman World Championship six times), I fe...

  It's been a difficult time for everyone.  I came across this article on  assessing your mental health . After reading this article and going through the self-exam questions, I am surprised that more people don't admit to having mental health issues. There's no shame in not being okay. If feelings of sadness, worry, hopelessness, anxiety, nervousness or irritability are effecting your ability to fully engage in work, physical activity or relationships, do yourself a favor and seek help. One in four people in the US is living with a diagnosable mental health issue, yet less than half seek treatment. It's so easy to reach out for physical health help but far too many ignore mental health help. Your brain is part of your body. Your mental health is part of your physical health.  I wanted to invite you to check-up with your mental health: Have you felt more anxious or worried than usual? Have you lost interest in activities that usually hold your attention? Have yo...

We live in a society where we are constantly being told that losing weight is good and gaining weight is bad. Although segments of the population may benefit from dietary changes that will promote healthy weight loss to reduce the complications from metabolic syndrome, many individuals (particularly athletes) are constantly striving for a smaller version of themselves.  Often times - as a result of undereating, dieting, overtraining and underfueling - physical health gets destroyed and emotional well-being becomes compromised.  You are not born hating your body. You are not born fearing weight gain. You learn to feel fat. Thanks to a society that believes that gaining weight in any context is shameful, unhealthy and bad, you grow into hating your body. Society is constantly trying to sell you the idea that you will never be good enough the way that you are. That you would be happier, healthier or fitter if you weighed less, had less fat around your stomach or toned up your arm...

  Today we celebrate our 12-year wedding anniversary.  Karel and I met on two wheels. We were set-up by mutual friends. We officially had our first date during a group ride. When we met, Karel was an experienced bike racer who had no swimming skills and only ran a few miles a week in his off-season. I was training for my first Ironman and I was an unskilled cyclist who loved to swim and run. Today, Karel and I share of love for triathlon. Karel has become a speedy efficient runner and my cycling fitness has improved drastically over the years. I still love to swim and well, Karel tolerates swimming.  Since our entire relationship has involved bike riding, I think of marriage just like riding a bike.  Marriage requires work. There are difficult times - like riding a bike in headwind, or up a really steep hill. There are times when you are flying downhill or you have the wind at your back - these are the fun and easy times. And sometimes you fall off and need help. And...

An optimal athlete diet is made of many inter-related parts that are constantly moving - all in an effort to support your training. In other words, every meal and snack that you consume during the day is an essential part of your training plan. Many athletes fail to construct the diet in a way that supports the demands of training and supports health. There’s no value in putting all your effort and energy into your training if you lack a solid foundation of nutritious eating. As the saying goes, you can’t out-exercise a poorly planned diet. Your diet is the foundation in which your body can function optimally in life and during your workouts.  Just like a training plan, your diet requires nutrition modifications throughout a training season. There will be many times throughout the year when you need to build from your “normal” style of eating. This increase in calories, carbohydrates and more energy-dense foods allows you to support the more rigorous times of training (higher vol...

  What's your favorite comfort food? My favorite are pancakes. My dad loved pancakes and I think of him every time I make a homemade batch. I also LOOOVE any type of warm bread - banana bread, zucchini bread, cinnamon rolls.....yum! There's nothing wrong with loving comfort food. A comfort food is something that makes you feel good - it brings you comfort. Comfort foods have a strong psychological link - reducing loneliness, improving mood and possibly connecting you with childhood memories. Interestingly, comfort foods aren't connected only to emotions. For many, comfort foods are consumed because you feel you deserve a treat. Or, perhaps it's because you survived a long day or accomplished a physical feat. Maybe it's because you are celebrating a special occasion or having fun with friends. And sometimes comfort foods are turned to out of habit - without any rhyme or reason.   Sadly, comfort foods don't always bring positive emotions - sometimes they bring gre...

  Have you recently taken healthy eating to the extreme? Have you rid your diet of all processed or non organic food? Has your fear of sugar reached a new level of obsession? Do you put carrots, bananas and raisins in the same "off limit" food list as candy, ice cream and cookies?  Food restriction is a common disordered eating symptom. This avoidance behavior involves setting rigid rules that tell you which foods are "allowed" in your diet and what foods are "off limit."  While calorically-dense foods are the most commonly avoided, fear foods vary from person to person and they may even vary depending on the day. Fear foods are foods that you may feel anxious or uncomfortable eating - thus the reason why they are feared. The fear may come from thoughts of how this food may affect your weight or body composition, how this food may affect how you feel about your body or any past negative experiences from a food. With no underlying medical, ethical or religi...